When it comes to losing weight, breakfast becomes one of the most important meals of the day. And not only when it comes to losing weight: breakfast is an essential habit to take care of your figure and health.
Thanks to the nutrients obtained from this first meal of the day, the metabolism kicks in and works optimally throughout the day. In addition, having a good breakfast increases energy level and improves physical and mental productivity.
However, it is not useful to design it with unhealthy foods or from a single nutritional group. Making good choices and achieving a balance between macronutrients and micronutrients is essential to make a healthy breakfast .
For this reason, we want to share 5 interesting suggestions
that stand out for their delicious combination of ingredients. They are
low-calorie options that, among other things, help create a feeling of satiety.
Try them!
1. Breakfast with oatmeal and natural yogurt
The complex carbohydrates provided by oats and the
probiotics in natural yogurt make this breakfast an excellent alternative.
Oatmeal, according to this study carried out by the Complutense University of
Madrid, reduces cholesterol levels and is a cardioporter; probiotics, for their
part, improve the functioning of the digestive system, as stated in this
research carried out by the Alpina Institute (Colombia).
Ingredients
1 cup of infusion (to taste)
2 tablespoons of rolled oats (30 g)
½ cup of plain low-fat yogurt (125 ml)
½ cup of berries (80 g)
Instructions
Start the day with a cup of the infusion of your choice.
Then, pour the rolled oats into a bowl and cover them with
the plain yogurt.
Add the berries to the yogurt and mix.
Read also: Delicious
recipes with corn to enjoy for breakfast
2. Breakfast with rye bread and avocado
If you want to have a balanced breakfast, rye bread is one
of the best ingredients you can consider, especially if you are on a diet to
lose weight. Its high content of dietary fiber helps improve digestion and
prolongs the feeling of fullness. Avocado,
on the other hand, reduces the risk of cardiovascular disease, according to
this study from the University of Chile.
Ingredients
2 slices of rye bread
½ avocado
2 servings of skimmed fresh cheese (40 g)
1 glass of orange juice (200 ml)
Instructions
Put the slices of rye bread in the toaster and set aside.
Mash half an avocado until you get an easy to spread butter.
Next, spread the queso fresco on the toast and cover it with
the crushed avocado.
Accompany it with a glass of orange juice.
3. Breakfast with turkey sandwich and orange juice
Who said having a balanced breakfast has to be boring?
Instead of depriving yourself of delicious flavors, you can indulge in recipes
packed with protein and fiber. For example, this healthy energetic breakfast
offers a turkey sandwich with orange juice, a fruit that, according to this
study carried out by the Spanish Nutrition and Health Research Centers,
strengthens the immune system.
Ingredients
2 slices of whole wheat bread
Slice of turkey ham
1 serving of skimmed fresh cheese (20 g)
Green apple
1 glass of orange juice (250 ml)
Instructions
Put a slice of whole wheat bread on a plate and add the
slice of turkey ham.
Next, cover the ham with the fresh cheese and a previously
cut green apple.
To finish, cover with the other slice of bread and serve it
accompanied with orange juice.
See also: Chickpea
and mushroom omelette: a light recipe for your breakfast
4. Breakfast with whole wheat toast and egg
Breakfasts that make a significant contribution of
carbohydrates and protein are excellent for improving athletic performance .
For this reason, this breakfast with whole wheat toast, avocado and egg is one
of the favorite alternatives for the diet.
Ingredients
2 whole wheat toasts
½ avocado
1 boiled egg
1 glass of green smoothie (200 ml)
Instructions
Put the tostadas on a plate and cover with the whole or
crushed avocado.
Next, cut a hard-boiled egg into several slices and put them
on the avocado.
Serve it accompanied with a glass of green smoothie to
taste.
5. Breakfast with oatmeal, kiwi and chia seeds
Oatmeal is, without a doubt, the protagonist when it comes
to having a balanced breakfast. On this occasion we propose its combination
with kiwi (rich in antioxidants, according to this study by the Metropolitan
Autonomous University) and the proteins and fats of chia seeds for a satisfying
and energetic dish.
Ingredients
1 glass of skim milk (250 ml)
2 tablespoons of rolled oats (30 g)
1 medium kiwi
Instructions
Heat the milk over medium heat and add the rolled oats.
Let them boil over low heat for 5 minutes.
After this time, turn it off and wait for it to rest.
Meanwhile, cut the kiwi into several slices and put them on
a plate.
Cover them with the oatmeal and milk mixture, and add the
chia seeds.
Note: Soak the chia seeds in hot water before consumption.
Do you already know what to have for breakfast? Don't hesitate to try these options! As you can see, they are healthy alternatives, low in calories, that combine ingredients with different nutrients . You will love them!
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